hamstring stretches for seniors

These hamstring stretches for seniors will increase your lower body flexibility and alleviate the lower back pain that stems from tight hamstring muscles. 

About the Hamstrings

The hamstrings are a group of three muscles located in the back of the leg, running from the pelvis down to the knee.

They allow you to bend the leg both forward and back with the help of the knee joint.

Any tightness in the hamstrings can present itself in any of the following conditions:

  • Low back pain
  • Instability in the knee
  • Hip stiffness
  • Lack of mobility

If you’re finding it tougher to do everyday activities like reaching down to put on your shoes, tight hamstrings may be to blame.

Plus, hamstring tears are one of the leading injuries in various sports and activities.

Hamstring Stretches For Seniors

The solution to avoid hamstring injury is to keep these group of muscles strong and stretched.

The tighter the hamstring muscles, the more prone you will be to tearing this group of muscles. Ouch!

Here are three of my favorite hamstring stretches for seniors. Also, be sure to check out the video at the bottom of this post for even more strengthening and stretching exercises that can help you unlock this group of important muscles, keeping you mobile and pain free.

Hamstring Stretch #1

Stretch your right foot out in front off you, flexing your foot.

Keeping your weight on your left foot, bend your left knee and sit back into your hip. You can use a chair to keep your balance.

Keep your spine straight as you lean forward until you feel the stretch in the back of your right leg.

Don’t go too far–just until you can feel the stretch. Then you can round your back to deepen the stretch. Repeat on the other side.

Hamstring Stretch #2

Face a chair and extend your right foot out in front of you, on the chair seat.

Keep your toes pointed at the ceiling and pull upward, straightening your spine.

Keeping a straight spine, hinge at the hips and reach forward. To deepen the stretch, bend your bottom knee. Repeat on the other side. 

hamstring stretches for seniors

Hamstring Stretch #3

Sitting in a chair, stretch one foot out in front of you, toes pointed toward the ceiling, gentle bend in the knee.

Place your other foot on top of the bottom foot so your feet are stacked vertically.

Grab the sides of your chair, straighten your spine to the ceiling and gently lean forward. Feel that great stretch! Repeat on the other side.

yoga blocks for stretching

Stretching blocks, like the ones you see in the video below, can also be helpful.

Click here to order the ones I’m using. 

Try to do these hamstring stretches for seniors two to three times a week to enjoy the benefits of unlocking these muscles and lessen low back and hip discomfort, thus working toward being pain free AND FEELING GOOD!

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